NinjaSculptor's Workout Journal

[NinjaSculptor]

Starting a workout journal to keep track of progress and stay focused with my workouts and diet - I'll be starting a week from now, cause I'm kinda short for cash right now (No Stealth_Swimmer), I'll be starting on the 29th of June and from then it's clean sailing until I reach about 10% bodyfat, or when I feel I'm lean enough.

29/06/09 - Start date

(End date will be anywhere from 8-12 weeks from the 29th, though it might go on a bit if I don't lean out in or around that time gap, if not, I'll just carry on until I do, but I'm pretty confident that's all the time I will need)

Got no money to spare for whey and crap, so I'm just going to get all my daily macro breakdown requirements from clean foods with no supplement aids.

I'll be lifting three times per week, I've got a spinlock set of dumbbells, I'll be trying my hardest to keep it as heavy as I can, I don't have enough to spare right now for the Gym so I'm making do the best I can right now, I think I'll be okay. If progress stalls, naturally, I'll add in some Cardio.

Diet:

M1
100g oats
500ml skimmed milk

M2
50g corn
100g mixed veggies
2 tins of sardines
2 slices of wholemeal bread

(Weights)

M3
3 slices of wholemeal bread
3 eggs
200g chicken
1 spoon of olive oil

(Macros)

(Couldn't be bothered to work out fat macros because I have adequate good fats and EFA's in there)
150g protein (Give or take a gram or two)
170g carbs (Give or take a gram or two)
Calories: 2000 (Roughly)

Weights:

Chest/Tris/Abs
Chest Press 4x10
Dumbbell Pullovers 4x10
Benched Dips 4x10
One Legged Plank 3 sets
Crunches 3 sets

Back/Bis/Delts
Single Arm Rows 4x10
Dumbbell Rows 4x10
Dumbbell Pulleys 4x10
Upright Rows 4x10
Shoulder Press 4x10

Legs
Dumbbell Squats 4x10
One Legged Dumbbell Squats 4x10
Single Dumbbell Lunges 4x10
Stiff Legged Deadlift 4x10
One Legged Calf Raises 4x10

Well that's all folks, any constructive critisism and positive comments will be welcomed and appreciated.

[dchartier034]

were you born without shoulders :( :(
other than that i like your diet, well rounded.


there are some great D B shoulder exercises right on the supersite you should check them out

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Shoulders

http://www.bodybuilding.com/fun/exercises.htm


your exersises you should consider a 5X5 set

or a 12-10-8

so your pushing yourself on each set instead of 10-10-10

i consider adding at least one more set of things to each day if you can spare it. maybe someone with a little more experience at building a workout could help you out- i just look at it and say "thats it?"

best of luck

[NinjaSculptor]

were you born without shoulders :( :(
other than that i like your diet, well rounded.

I got shoulder press and upright rows in there, I was however thinking of adding a few sets of bent over laterals, what'dya think? You don't need excessive volume to maintain muscle, I think finding a decent equilibrium is the best way to go about things, a workout is measured in effectiveness by intensity in my opinion, and that can be provoked in different ways.

Thanks for the response. I think I'll take your suggestion on adding a set to each excercise, thanks!